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南瓜富含β-胡萝卜素(beta-carotene)和少为人知的α-胡萝卜素(alpha-carotene),这两者都是以抗氧化剂为基础的植物营养素(antioxidant-based phytonutrients)。类胡萝卜素(carotenoids)是南瓜呈橘黄色的原因。常常摄入这些美丽的蔬菜或许能够人们帮助降低某些癌症的风险。
若要烹制新鲜的南瓜,请您挑选圆饼状的南瓜("pie pumpkins" )或“甜南瓜”。这些南瓜不仅更袖珍、口味更甜,还比万圣节专用的南瓜的粘度低。
在清理南瓜时,请勿将南瓜籽(seeds)扔掉,因为它含有纤维(fiber)、铁(iron)、镁(magnesium)、磷(phosphorous)以及锌(zinc)。之后,将南瓜放入烤箱,将温度设置在375华氏度(约190.56摄氏度),烘烤45分钟,偶尔搅拌一下。
1、将上述所有原料一起搅拌并搁置
2、依照个人口味加入香蕉、坚果及椰子片
4 份(每份1杯)
丹娜—法伯/布莱根和妇女癌症研究所(Dana-Farber/Brigham and Women's Cancer Center)
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